Forks Over Knives: The Cookbook (46 page)

Salt to taste

Mix all ingredients in a large bowl and refrigerate until well chilled, about 1 hour.

Recipe by Darshana Thacker

THIS IS A hearty and delicious dish accented with beets and carrots. Serve with brown rice and a side of vegetables.

SERVES 4, OR 6 AS A SIDE

½ cup black-eyed peas,
soaked

1 large carrot, peeled and cut into ½-inch pieces (about ¾ cup)

1 large beet, peeled and cut into ½-inch pieces (about ¾ cup)

¼ cup
 finely chopped
 parsley

¼ teaspoon cumin seeds,
toasted
and ground

¼ teaspoon turmeric

¼ teaspoon cayenne pepper

⅛
teaspoon asafetida

¼ teaspoon salt, or to taste

½ teaspoon lime juice

Combine the black-eyed peas in a pot with 3 cups of water and cook over medium heat for 20 to 25 minutes. Add the carrots and beet and cook for another 10 minutes. Add more water, as needed, if the stew gets too thick. Add the parsley, cumin, turmeric, cayenne pepper, and asafetida, and cook for another 5 to 7 minutes. Season with salt. Remove the pot from the heat and add the lime juice.

THIS OIL-FREE, WHOLE-GRAIN version of a popular Egyptian street food is worth using the various pans needed to make it. Although it’s best to cook the individual elements separately to retain their separate flavors, if you don’t feel like doing quite so many dishes there is a shortcut: Cook the lentils and rice together in the same pot for the first 35 minutes, then add the macaroni during the last 10 minutes of cooking—just make sure to add enough water to accommodate everything.

SERVES 6

1 cup green lentils, rinsed

Salt to taste

1 cup medium-grain brown rice

1 large onion, peeled and minced

4 cloves garlic, peeled and minced

1 teaspoon ground cumin

1 teaspoon ground coriander

½ teaspoon ground allspice

½ teaspoon crushed red pepper flakes

2 tablespoons tomato paste

3 large tomatoes, diced small

1 cup whole-grain elbow macaroni, cooked according to package directions, drained, and kept warm

1 tablespoon brown rice vinegar

1.
Add the lentils to a medium saucepan with 3 cups of water . Bring the pot to a boil over high heat, reduce the heat to medium, and cook, covered, for 40 to 45 minutes, or until the lentils are tender but not mushy. Drain any excess water from the lentils, season with salt, and set aside.

2.
Add the brown rice and 2 cups of water to a separate medium saucepan. Cover the pan with a tight-fitting lid and bring it to a boil over high heat. Reduce the heat to medium and cook for 45 minutes.

3.
Heat a large skillet over high heat. Place the onions in the skillet and sauté over medium heat for 15 minutes, or until they are well browned. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan (see tip). Add the garlic and cook for 3 to 4 minutes more. Add the cumin, coriander, allspice, crushed red pepper flakes, and tomato paste and cook for 3 minutes longer. Add the fresh tomatoes and cook over medium heat for 15 minutes, or until the tomatoes start to break down. Season with salt.

4.
To serve, combine the lentils, rice, tomato mixture, cooked macaroni, and brown rice vinegar in a large bowl.

TIP
To caramelize the onions without oil, use as little water as possible when cooking them; the browner they get, the more flavor they give the dish.

I USED TO own a vegan bakery in a public market. The stall next to mine was a Middle Eastern restaurant that made homemade falafel and the best mujadara I’ve ever had. The key to this recipe is to really caramelize the onions. The browner the onions, the more intense the flavor. Doing so without oil requires some attention—so no walking off for any length of time. I like cooking the brown rice separately to ensure that it does not make the dish gummy if it is accidentally overcooked.

SERVES 4

1½ cups green lentils, rinsed

¾ teaspoon ground cinnamon

½ teaspoon ground allspice

¾ cup brown basmati rice

3 large yellow onions, peeled and diced

Salt and freshly ground black pepper to taste

1.
Add the lentils to a large pot with 5 cups of water and bring to a boil over high heat. Reduce the heat to medium and simmer for 30 minutes. Add the cinnamon and allspice and cook for another 15 to 20 minutes, until the lentils are tender.

2.
In a separate medium saucepan, bring 1½ cups of water to a boil. Add the rice and bring the pot to a boil over high heat. Reduce the heat to medium and cook the rice, covered, for 45 minutes, or until tender.

3.
Heat a large skillet over a high heat. Add the onions to the skillet and cook, stirring frequently, for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan (see tip). Reduce the heat to medium-low and continue cooking until they are browned, about 10 minutes. Add the lentils and rice to the onions and mix well. Season with salt and pepper.

TIP
To caramelize the onions without oil, use as little water as possible when cooking them; the browner they get, the more flavor they give the dish.

QUICK-COOKING RED LENTILS are my favorite legume. They have plenty of flavor without needing much added to them, and they cook in less than 30 minutes. Serve this dish over brown rice with a salad.

SERVES 4

1 large yellow onion, peeled and diced

2 cloves garlic, peeled and minced

1 bay leaf

1 tablespoon grated ginger

1 teaspoon turmeric

1 tablespoon ground cumin

1 tablespoon ground coriander

½ teaspoon crushed red pepper flakes

2 cup red lentils, rinsed

Salt to taste

Zest of 1 lemon

Place the onions in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, bay leaf, ginger, turmeric, cumin, coriander, and crushed red pepper flakes and cook for another minute. Add the lentils and 4 cups of water and bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 to 25 minutes, or until the lentils are tender and have started to break down. Remove from the heat. Season with salt and add the lemon zest.

SAAG PANEER, AN Indian dish made with spiced spinach and homemade cheese, was always one of my favorite Indian dishes. It is full of flavor and perfectly spiced. Chana Saag (Chickpeas and Spinach) comes in as a close second, but it is a much healthier option since it doesn’t include cheese. Serve this delicious dish with brown basmati rice or your favorite cooked grain.

SERVES 4

1 medium yellow onion, peeled and diced small

1 jalapeño pepper, minced (for less heat, remove the seeds)

3 cloves garlic, peeled and minced

1 tablespoon grated ginger

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

1 teaspoon fenugreek

1 teaspoon crushed red pepper flakes, or to taste

1 large tomato, finely chopped

1 cup unsweetened plain almond milk

2 pounds fresh spinach, chopped (about 12 cups)

2 cups cooked
chickpeas
, or one 15-ounce can, drained and rinsed

Salt to taste

Place the onion in a large saucepan and sauté over medium-high heat for 8 to 10 minutes, or until it is browned. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Reduce the heat to medium-low and add the jalapeño pepper, garlic, ginger, cumin, coriander, turmeric, fenugreek, and crushed red pepper flakes. Cook, stirring often, for 4 minutes, adding water only as needed. Add the tomato and cook for another 5 minutes, then add the almond milk, spinach, and beans. Cover the pot and reduce the heat to medium-low. Cook until the spinach is wilted, about 10 minutes. Season with salt.

Recipe by Darshana Thacker

SERVE THIS SIMPLE, yet flavorful, dish with a mild soup or stew, or a salad.

SERVES 4

1 cup brown basmati rice

¼ cup finely chopped green scallions

¼ teaspoons cumin seeds,
toasted

¼ teaspoons curry powder

½ teaspoons salt, or to taste

1½ cups cooked
chickpeas

½ tablespoon lime juice

1.
Rinse the rice and add it to a pot with 2½ cups water. Bring to a boil over high heat and cook, uncovered, for 20 minutes. Reduce the heat to medium and simmer the rice, covered, for 10 minutes.

2.
Add the scallions to a medium saucepan with 2 tablespoons of water and cook until soft. Add the cumin seeds, curry powder, salt, and chickpeas and cook for a minute. Add the cooked rice, cook for another minute, and remove the pan from the heat. Add the lime juice and serve hot.

NOTE
Caramelized onions, chopped fresh tomatoes, and fresh herbs such as mint and cilantro make good add-ins to this dish.